The recommended amount of saturated fat in a healthy diet should ideally be limited to less than 10% of total daily calories. High levels of saturated fat intake are associated with increased cholesterol levels and a greater risk of developing heart disease. Focusing on unsaturated fats, found in foods like olive oil, nuts, and fish, is encouraged for heart health. Maintaining a balanced intake of fats contributes to overall well-being and the prevention of chronic diseases.